One of the greatest things about the community of CrossFit is meeting great people… one of the hardest things is saying goodbye. Prince Nwagbara, thank you for your loyalty and commitment to Port City CrossFit, you will truly be missed. If you ever decide to move back or come visit, you always have a gym home! Best of luck to you in your future endeavors.

 

Saturday:

Open gym 9-12

WOD @ 10 am

Weightlifting @ 10 am

 

Sunday:

Open gym 11-1

 

WOD:

Bench press

4×5@75% (2 sec pause at chest)

 

Barbell Bent over row

4×5

*Superset bench and rows together.

 

then

 

5 RFT:

15 Power snatches 95/65

10 Over the bar burpees

 

Weightlifting:

Snatch high pull + power snatch + OH squat

3x (2+2+2)@70%

 

Power clean + Front squat + power jerk

3x (2+2+2)@70%

 

WOD:

Push press

4×8

*Start at a light weight, and work up but keep the weight manageable.

 

then

 

50 KB swings

50 Sit ups

Run 400 m

40 KB swings

40 Sit ups

Run 400 m

30 KB swings

30 sit ups

Run 400 m

20 KB swings

20 sit ups

Run  400 m

10 swings

10 sit ups

Run 400 m

 

Weightlifting:

Snatch

4×3@85%

 

Clean and jerk

4x (3+1)@85%

 

Snatch pull

5×4@95%

 

Clean deadlift

4×2@105% (5 sec descent)

 

 

Thank you to everyone who took part in Saturday’s Community WOD!  Our next Community WOD will be Saturday 4/15!

 

WOD:

Back squat  (2 sec pause in bottom)

3×8

*Start at a relatively easy weight, and increase each set. Focus on position.

 

Sumo stance KB RDL (KB or DB in each hand)

3×8

*Perform RDLs in between sets of squats.

 

then

 

“Cindy”

20 minute AMRAP:

5 pull ups

10 push ups

15 air squats

 

Weightlifting:

Back squat

4×3@85%

 

Power snatch

4×3@70%

 

Power clean and jerk

4x (3+1)@70%

 

Push press

4×3@70%

 

RDL

4×5@90% of clean

 

Bring a friend Saturday!!

Have a friend interested in trying CrossFit?  Bring them this Saturday for a workout at 10 am!  This workout is welcome to all and will include beginner-friendly movements.

 

Saturday:

Open gym 9-12

WOD @ 10:00

 

Saturday Weightlifting:

Back squat
4×3@80%

Snatch
Build to a double @ 85%

Clean and jerk
Build to 2+1@85%

Snatch high pull
5×3@95%

 

Sunday:

Open gym 11-1

 

Friday’s WOD:

Front squat

-Build to  heavy single

 

then

 

20 minute AMRAP:

10 Push ups

15 Deadlifts 185/115

30 Double unders

 

Friday weightlifting:

Snatch high pull + power snatch + OH squat

4x (1+1+1)@70%

 

Power clean and jerk

4x (1+1)@70%

 

Derek, working his way through 17.4.

 

Bring a friend Saturday!!

Have a friend interested in trying CrossFit?  Bring them this Saturday for a workout at 10 am!  This workout is welcome to all and will include beginner-friendly movements.

 

WOD:

4 rounds NFT:

8-12 DB push presses  (use a challenging weight)

8-12 Strict pull-ups (add weight if possible)

 

then

 

8 rounds of :20 ON / :10 OFF for each of the following exercises:

Wall ball

V-up

Assault Bike

Burpees

*Complete all 8 rounds of one exercise before moving to the next. Rest 1 minute between exercises.

 

Weightlifting:

Last week of 4’s!  Hang in there!  Triples will feel like a piece of cake!

 

Snatch

4×4@80%

 

Clean and jerk

4x (4+1)@80%

 

Snatch high pull

4×3@90%

 

Clean deadlift

4×2@105% (5 sec descent)

 

Strict press

4×5